Warm Up
Tuesday, September 27, 22
3 rounds for quality of:
Row, 1:30
15 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Snatch Balances
Weighted Bottom Squat Hold, 1 min
Weightlifting
I. Every 1:30 mins x 4 sets: Hang Power Snatch
1 x 2 reps @ 70%
2 x 2 reps @ 75%
1 x 2 reps @ 78%
I. Every 2:30 mins x 5 sets: Low Hang Snatch
1 x 3 reps @ 70%
1 x 3 reps @ 70 - 75%
1 x 2 reps @ 75 - 80%
1 x 2 reps @ 85%
1 x 2 reps @ 85%+
Conditioning
7 Rounds for Time
50 Double Unders
2 Regular Rope Climbs
4 Thrusters
RX 155/105 lbs
Scaled 115 / 75 lbs
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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